Seek help from a mental health professional experienced in trauma
Contact emergency services if you feel at risk of harming yourself or others
Reach out to a trusted person and tell them what you are experiencing
Use grounding techniques when triggered
Practice slow breathing to reduce panic and distress
Maintain a regular sleep schedule
Eat regular meals and stay hydrated
Limit alcohol and drug use
Reduce exposure to trauma reminders when possible
Build a daily routine with predictable activities
Exercise regularly in a safe, manageable way
Write down triggers, symptoms, and coping strategies
Use relaxation methods such as mindfulness or progressive muscle relaxation
Join a support group for trauma survivors
Set boundaries with people and situations that feel unsafe
Break tasks into small, manageable steps
Be patient with recovery and track small improvements
Follow treatment plans such as therapy or prescribed medication
Consider trauma-focused therapies such as CBT, EMDR, or exposure-based therapy
Keep crisis hotline numbers accessible
Seek immediate help if you have suicidal thoughts, severe panic, or feel unable to stay safe